I am starting a gluten free diet and i am type 2 diabetic. There is so much online...i am not sure where to begin.
Does anyone here have any tips or suggestions to help me on my way? I have been following a low-carb, low fat diet for diabetics but i am not sure how to go about adding being gluten free. I don't want my blood sugar to spike for example so i need to be very careful about what i eat. My blood sugar is now in the "zone" and i sure want to keep it that way.
Since you are already following a low carb diet, gluten free should not require many changes. Since gluten comes from wheat, rye, barley, and with some risk from oats, you only have to avoid those foods. If, on your low carb diet, you are eliminating bread/pasta, that takes care of most the most common sources of wheat. If you want to sometimes have those foods, there are a number of companies that create specialty gluten free breads and pasta. Another major source is cereals -- most breakfast cereals have wheat/barley, but there are many that do not. Again, if you are already avoiding carbs, you may already be strictly limiting cereals. You will also need to become vigilant checking labels on processed foods for hidden sources of wheat/rye/barley. Those usually have readily available alternatives. You don't have to make any changes to fresh fruit, vegetables, meat, fish, or poultry to be gluten free.
Some grain and grainlike items to use when you do indulge in carbs: rice of any type, corn, quinoa, sesame, taro flour, soy. There are others, of course. Eating more nut and seed based foods, such as almond flour, will help increase your protein intake as well. It's easiest to place more emphasis on fruits, vegetables, seeds, nuts and protein sources rather than replace your gluten foods with non gluten foods, because non gluten foods still can have plenty of carbs. You may try looking at Paleo Diet websites for inspiration since that is naturally gluten free.
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